While breathing is one of the most important functions in your body, the way you can affect the rest of your organs and your overall health and well -being. According to experts, practicing slow and regulated breathing – even a few minutes a day can help reduce your blood pressure levels – at least 10 points.

Doctors say that anyone who has detected high blood pressure requires systolic reading between 120-130 and hence, you easily calm these techniques to calm your nervous system, reduce stress and blood Can easily practice to improve flow.

Deep breath

For an adult comfortably, a normal respiratory rate ranges from 12 to 18 breaths per minute. Slow breathing is usually defined by six to 10 breaths per minute and is a period of slow exit for a long time. Slow deep breaths not only calm your nervous system, but also help you to relax.

how to do it?

• You can either sit comfortably or decrease
• Start deep breathing through your nose, and let your stomach expand
• Hold your breath 5-6 seconds.
• Gently get out of your mouth.
• Repeat the process 10-20 times.

Breathe

The square is also known as breathing, this technique involves slow, deep breathing and helps regulate blood circulation in your heart- which relieves the risk of any heart disease. It also controls autonomous nervous system or Ans, which reduces blood pressure levels.

how to do it?

• To practice the box breathing, make sure that sitting on a comfortable chair with the flat of your feet on the floor.
• Stay in a cool, stress-free environment where you can focus
• Relax your hands on your lap, face palms, and focus on your seat.
• Slowly exhale and hold the position for 3-4 seconds
• Now breathe
• Hold your breath in the count of four
• To get the air out of your lungs and abdomen, exhale again through your mouth.
• Catch your breath again

4-7-8 breathing

The 4-7-8 breathing method not only helps you manage your breath, but also reduces the load on your heart. In this, you breathe for 4 seconds, stop your breath for 7 seconds, and then exhale for 8 seconds. This is usually practiced as a cycle, where you repeat the breathing sequence for the desired time. This helps your body to replenish the heart, which improves heart rate and blood pressure levels.

how to do it?

• Participate your lips and then create a huezing sound, exit through your mouth completely.
• Next, close your lips and breathe silently through your nose as you count in your head for 4 seconds.
• For the next seven seconds, stop your breath.

Another huzing from your mouth for 8 seconds.

Pagdandi lip breathing

Ripe lips inhale your lungs and carbon dioxide to take oxygen out of your lungs – to keep the airways open for a long time so that you can remove the air that is stuck in your lungs, which is stuck in your lungs By slowing the rate of taking and giving relief from breathing breath. It also helps in modifying your heart rate in turn.

how to do it?

• Slowly breathe through your nose while keeping your mouth shut
• Expand your stomach and expand your stomach.
• Your lips like you are going to whistle or blow a candle.
• Gently exhale through your pure lips.
• Try to exhale longer than you.

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